How do you decide which eating, exercise, and stress management options are right for you?
November 21st, 2008 | by Anthony |Dr. Dean Ornish asked:
As I discuss in my book, “The Spectrum,” it’s important to personalize a way of eating and living that’s just right for you because that’s what you’ll be motivated to continue. What eating and lifestyle options make you both healthy and happy?
TAMMIE
49 Responses to “How do you decide which eating, exercise, and stress management options are right for you?”
By Tonya in TX - Duck on Nov 22, 2008 | Reply
Trial and error. I’ve had a lot of error, and limited success in short spurts.
By bobbi34 on Nov 23, 2008 | Reply
when you get started getting sick and get health and weight issues problems and doctors tell you/you need
By TYG on Nov 25, 2008 | Reply
Playing outside and easy to make meals with normal ingredients.
By Molly B on Nov 26, 2008 | Reply
Carol Munter & Jane Hirschmann’s approach (When Women Stop Hating Their Bodies) worked for me.
By kirkill on Nov 28, 2008 | Reply
It seems some girls look up to Brittany Spears, but you can see were that kind of thinking ends up!
For me, moderation and more moderation!
By ♫ Rock Out ♫ on Nov 29, 2008 | Reply
Basically, try many healthy, stress-free things and once something finally clicks with you (both physically and mentally), then stick to it.
By Lisa on Nov 30, 2008 | Reply
there is only one way to eat right.
and that is only eating natural food. you’re body will appreciate it even if your wallet doesn’t.
By Answer Fairy on Dec 2, 2008 | Reply
Make is easy and remove excuses!
I do all my cooking on Sunday. I spend several hours preparing healthy meals for my family. Then I put them in individual plastic containers. It’s much easier to reach in and grab something that says “Lunch - grab an apple, too” when you are trying to get out of the house in the morning. I also like to switch it up and make the labels funny…. usually, so my husband will eat it…. I printed a bunch of pictures of him making various funny faces along with a funny quote about food… The guys at his office think it’s hilarious.
Anyway, for exercise, well, going to the gym is annoying at best. So, I offered to walk my elderly neighbors medium sized mutt every evening. She depends on me to take her dog outside for her (she can’t afford a dog walker anyway). So, because of my commitment to my neighbor, I have zero excuses to not go for a three mile walk every day! Naturally, things come up and there are times when I am not able to walk the dog, but at least then I have a legitimate reason for not walking and not, “Oh, I think I’ll just stay home and watch this movie on Lifetime….” Plus, more often than not, I can talk my husband into coming with me and the exercise doubles as relationship time.
Anyway, my advice is to learn your own excuses. My excuses are always something along the lines of being too tired, too stressed, or simply too lazy. So I have essentially boxed myself in! My endocrinologist (I have major thyroid issues) is VERY pleased with me, too.
By mother_amethyst on Dec 2, 2008 | Reply
I have found that the science of Ayurveda, as popularized by Deepak Chopra, has been the most successful system for me. As I bring my doshas into balance, stress disappears, weight drops off, I seek out and enjoy physical activity (for the first time in 50 years!!) and I am happy ALL the time.
The exact practices used include diet changes (eating foods right for my dosha profile) including herbs and teas, the six-taste system, breathing exercises, reducing ama and working with the earth’s daily cycle (in regard to eating times, sleeping times, etc. ) Garshan massage and abhyanga massage are enjoyable additions to my routines.
I have never felt better in my life!
By lisa p on Dec 3, 2008 | Reply
Trying different things and then finding out what’s right for me, I love sweets and tried giving them up, it made me crave them more, so now I give myself a small treat daily and that keeps me from going on a binge, same thing with different foods, I eat healthy most of the time, but beleive everything in moderation, and with exercise, I do what I love which is the treadmill, walking outdoors, pilates and yogaand some strength . training, I workout hard but I never over do it, I think the trick is listening to your body because it knows what it needs, I am 38 years old and look and feel better than I ever have in my life.
By Lisa on Dec 6, 2008 | Reply
I try to keep a routine and eat earlier in the day and make sure I always stock my fridge with fresh vegetables for the week so I force myself to have to eat them before they spoil. I also purposely take the stairs instead of the elevator and I walk places instead of driving if it’s close by.
Living in a sunny city also helps.
By Dog Rescuer on Dec 9, 2008 | Reply
The US Army food plan…Have had it for 20 years..Its like the Basic Weight Watcher one..I just add half my weight in water in ounces each day and make sure i eat a piece of fruit 20 minutes before we sit down to eat any meal..It works like a charm…
By ck on Dec 10, 2008 | Reply
I’ve learned through lots of reading that we can in fact take care of and preserve our bodies by the choices we make everyday. Now, when I eat, I eat to fuel and nourish my body, not to satisfy a craving. If it’s going to harm my body, I try to stay away from it. The same is true with exercise. On days I don’t feel like going to the gym, I just think about all of the physiological benefits I gain from working up a sweat. I was able to lower my weight by 40 pounds and keep it off–for 2 years now. So far, so good!
By Amara on Dec 12, 2008 | Reply
Eating in moderation and splurging once every while. Plus, I eat mostly healthy foods because it makes me feel better than eating sludge at the fast food restaurants. Plus, I exercise when I have the time to since I have to work part time and attend highschool. I basically just motivate myself by thinking, “hey, you’ll feel so much better afterwards”. I’m happy, and I’m only 5′3″ and 115 lbs.
By The Mad Woman in the Attic on Dec 15, 2008 | Reply
I’ve found that a practical vegan diet high in fruit, vegetables, and whole grains and yoga. Have kept me remarkable healthy.
So far.
By sailor on Dec 17, 2008 | Reply
My wife and I both started weighing each morning when we wake up. That is the first step. We eat a simple breakfast and lunch that is close to the same everyday so that we know how many calories we are taking in and it reduces the stress of having to decide what to have. Then we eat or drink what we want for dinner. If we weigh more the next day then we ate too much and need to either eat less the next dinner or get in more exercise during the day. Even a walk through a big store or the mall is enough to get us back on track without a big cutback in food. This has worked for us through both weight loss and is an especially useful tool for maintaing a weight range. It keeps us from having to count calories for everything, we just measure the results and know we have to adjust and have even learned that if we know we have a big meal coming up that cutting back the day before or an extra walk can do wonders for us. It works for recovering from vacation weight gain too.
Stress management falls into place by simplifying the dining and other options. We also enjoy eating out so learning to eat without the added pressure of bad results has been a blessing. When eating out, one thing we have learned that is extremely helpful both weight wise and budget wise is to split meals because the portions are so out of control big.
By Annie M on Dec 19, 2008 | Reply
I came up with my own easy, liveable diet and exercise plan. I do not cut out the foods I like, but I eat less of them when I am on a diet. My diet and exercise plan is similar to the plan prescribed in the book “French Women Don’t Get Fat” by Mireille Guiliano.
By Debbie on Dec 19, 2008 | Reply
A few things seemed to be working for me.
1. I don’t eat all naturally, or organic, right now, but it’s definitely something i’m interested in doing in the future. My goal is to try to eat more and more naturally the the option presents itself. What natural/organic food i do eat definitely makes me feel better than the stuff that’s heavily processed.
2. I don’t eat red meat. It’s never been something I’ve been fond of. Doesn’t taste all the great, and the texture and look is pretty gross to me. Since I’ve stopped eating it I’ve felt a lot better.
3. I try to exercises three times a week atleast. That’s all i have time for, but i’d love to do it more often.
I do some simple things as well. I make almost all of my grains whole, try to drink tea instead of coffee, and eat smaller portions more often.
By renzbenton on Dec 21, 2008 | Reply
What feels right. You just have to take action.
By *ifthatswhatyoureinto* on Dec 24, 2008 | Reply
My eating decisions are based on common sense and what I have learned overtime accelerates my metabolism and makes me feel great. I have isolated foods that cause me digestive difficulties or lethargy and I avoid them completely. I avoid dieting all together and have found great success in the eat early, eat often, eat slowly, eat in small amounts, eat from a wide variety of foods with special emphasis on plants, organic and nutrient rich fibrous foods. Exercise is easy for me because I am a social creature by nature so I cross train with 5-8 group fitness classes weekly including strength training, aerobic fitness and special emphasis on balance and flexibility. Even in a group setting I “own” my exercise as I have Rheumatoid Arthritis and during a flare I may have to modify or avoid certain movements and activities. Aging may have some disadvantages, but for me the biggest advantage is that I have learned over time and the hard way to manage my own emotions and the way I CHOOSE to react to lifes stresses. To be healthy and happy I have to remind myself to take one day at a time, to bury the superwoman cape - it doesn’t fit anyway and to literally take time to smell the roses. My garden, my crafts, my girlfriends, my travels, my family, my health, my future—— I have so much that I could not be anything but happy.
By Missy on Dec 26, 2008 | Reply
It was easy for me because i adore swimming so much that it doesnt seem like exercise to me.
By momo5j7 on Dec 26, 2008 | Reply
I go off of different sources. In regards to eating, I use “Eating Right For Your Blood Type” by Peter D’Adamo, “Body For Life” by Bill Phillips, and my father. My father is a microbiologist, and also has diabetes, which runs in my family. I don’t have it yet, so I’m try to follow his food habits, so I hopefully won’t get it. He is a big promoter of the stevia plant as a replacement for sugar. It doesn’t affect your blood like sugar or sugar based substitues can. He is also big on natural and organic foods.
As for exercise, it is a combination of “Body for Life”, activities I love to do, and what is available around me. I love to swim, and go hiking or rock climbing, bicycling and occasionally an aerobics class, but when that isn’t available, I’ll run or do weight training or try something new at whatever fitness center is available.
As for stress management, I try to do new things, or things I like doing. I love to create things, I am an artist. However, I can get bored if I end up doing the same thing over and over again. By constantly trying new things (and getting out of the house), esp. with friends, I’m given a forum for managing stress.
By Mopar Muscle Gal on Dec 29, 2008 | Reply
weekly power yoga and weight training in a group environment makes me healthy and happy
By vivianna on Dec 30, 2008 | Reply
Gee, if you stick to a basic hunter gatherer lifestyle your likely to stay pretty healthy and you would not have any problems with sedentary stress. Be a bum, chase your food and kill it with your bare hands that takes care of all your stress problems right there.
By GoRun123 on Jan 1, 2009 | Reply
Just what you feel comfortable with, yuo can figure out what is too much or too little in the exercise pretty fast. Just dont go too fast (especially with starting new exercises since yuor body could injured).
As for eating, well there are alot of choices and ways you can eat right that might not seem obvious to many people. “Healthy foods” dont have to be the bad foods that people dont want to eat. There are many combinatinos or dishes that are great in taste and will satisfy yuo without the guilt of all the calories and fat. Getting vitamins and nutrients is essential.
Try not to worry about things for the stress part. Yes everyone has stress and we always will but being organized and managing the time and things will help us not be stressed. Just think positive and try to plan so that way you wont be stressd.
Just be happy
By epidavros on Jan 3, 2009 | Reply
The largest medical trial of its kind ever in the world has shown that just 4 factors determine at least 14 years of variation in life expectancy. Diet, social class and whether you are overweight have no impact AT ALL on these. The four are:
1.are you currently a non smoker
2. do you get at least 30 minutes moderate exercise a day
3. do you drink 1 -14 units of alcohol a week
4. do you eat 5 portion of fruit or vegetable per day
You score 1 point for each yes. People who score 4 points live on average 14 years longer than people who score none.
Frankly anything after this is just noise, and the faddish lifestyle choices are just that - fashions that say more about your social prejudices than your health.
By Daniel C on Jan 5, 2009 | Reply
In the end, I usually buy what I like, but I try to minimize the bad stuff (like ice cream) and maximize the good stuff.
My workout routine tends to be affected by my perpetually sore feet, but I do what I can handle (mix of weights and cardio).
As for stress management, I just try not to overload my schedule in the first place.
By jamsoftheweek on Jan 7, 2009 | Reply
mostly through trial and error (with plenty of error), ive learned what makes me consistently happy and what helps me to consistently feel good - physically, mentally, and emotionally. i still go through small cycles and make choices i know that id better not make (such as eating fast food, choosing to watch tv on a saturday rather than do something outside, etc), and its much harder to return to my ‘routine’ the longer ive been away from it. ive learned to make choices based on what the eventual outcome will be rather than the immediate satisfaction i may enjoy (ex: skipping on the ice cream except for treating myself on special occasions, so that i appreciate it more and have a slimmer waist), and i take pride - and enjoy - that feeling.
personally, i find myself most energized, happy, and optimistic throughout the day if i go to sleep at a reasonable hour, wake up easily (without getting nagged too much by an alarm clock), exercise (either a run around the block with my dogs or a trip to the gym), and go about my day without too much urgency (like being late or being in a rush), and having some time in the evening to relax (of course, taking care of the dishes before i go to bed so they’re not on my mind). i think what makes me feel so good about this is being able to step back and take a look at myself, and take pride in the discipline that im able to instill in myself, without any real outside influence.
By ♥ ii L0V3 Y00H ♥ on Jan 8, 2009 | Reply
when you feel you are able to do it
By folklore on Jan 11, 2009 | Reply
When I’m smiling, sleeping and happy, I keep doing what I’m doing.
By Forest on Jan 13, 2009 | Reply
Guess and check. For instance, I just discovered how beneficial cycling was to me by just randomly joining a class. Try Isagenics, it works greatly.
By Sandra on Jan 14, 2009 | Reply
That’s my problem I haven’t found anything that works for me where I am not always starving or cant satisfy any of my cravings or get rid of them . Either way I *****.
Sandra
By Smokin' Pope on Jan 15, 2009 | Reply
Well, I didn’t know richard simmons asks questions on here but I’m cool with it.
I usually try and get the best tasting foods because if the food tastes bad, i’ll just keep eating more stuff until i find something I like.
exercise is okay if I don’t sweat. I live near a lake and there are all sorts of bugs that start flying around me when i’m sweaty.
By miss ellie on Jan 18, 2009 | Reply
That’s easy for me…I have a lung disease and am in rehab to build up the muscles in my lungs. Being a diabetic is a wonderful way to eat…it is a basic good healthy diet. High Blood pressure keeps the salt away and I am hearing impaired so luckily I will not hear the desserts that are on menu. SEE? That’s what happens when you DO NOT take care of yourself.
By meloneymero on Jan 19, 2009 | Reply
i don’t have any……i have tried for years to drop just a few pounds but nothing works. being over weight is something i learned to live with
By wintercity on Jan 22, 2009 | Reply
First of all, to “decide” is to kill the alternatives (root: ‘cide;’ = kill), so I choose, as that gives me flexibility and is not as harsh as a “maintained program.” Trial and error is how I went about it. I avoid heavily ‘fad’ ideals that are restrictive, don’t work for my lifestyle, or require intense commitment.
Most important is not overindulgence, but moderation — foods, fats, alcohol, smoking, etc. I haven’t drunk but maybe three glasses of wine in more than ten years.
During 2007, I decided I had to take control of my life and well-being. lost 25 pounds very easily in 5 months going primarily vegetarian (no diet plans, no dull, boring regimens). I also found excluding red meats from my diet did much for my mood and sense of well-being (eliminating the cortisol created in the slaughter of the animal, of naught else).
You’re not going to want to hear this, but probably the most important lifestyle option I embraced was smoking tobacco and marijuana. After years of pills and potions for various physical and emotional ailments that cost a fortune and made me need more medications to counter the side effects, I followed Edgar Cayce’s advice and started smoking about 5-10 cigarettes per day (after being a non-smoker all my life). My IBS and other related problems disappeared. Smoking marijuana replaced even more pills, improved my eyesight, my mood, my ability to concentrate, and my overall sense of well being, including stomach and intestinal problems. Not to mention, these two remedies save me about $500 a month in medical and prescription costs, and in this economy, who can afford it? If I were forced to give up these two valuable aids in my life, I think I’d put a gun to my head because I just couldn’t go back to life the way it was, felling miserable from popping a handful of pills and medications every day.
I am healthier than I have been in 25 years, and happier than I have ever been. I get more accomplished, and accomplished better. For the first time in 25 years, I can dance up a storm without pain or fatigue. For the first time in 25 years I feel good about myself. And, those pesky menopause side-effects totally disappeared.
Probably the most important lifestyle change I made was to eschew men. Wow, what a difference that made! Now, I am doing stuff for ME, not for someone else or someone else’s perception of what I should be.
By Master C on Jan 23, 2009 | Reply
I usually try to limit my foods to more natural ingredients, like fresh produce, breads, pastas, etc. Stay away from Sugars and space out the meals (5 small ones a day) to boost your metabolism. Drink lots of water!!!
Exercise is easy when you find something that is exciting and plays to your interests. Not many people really wants to go to a gym and run on a treadmill for 45min-1hour. Try to take up a sport you enjoy, or do something more social. Then, exercise becomes fun again. I’ve been boxing for quite a while. Knowing that if you skip out on your training, you’ll get punched later, definitely keeps you on track.
As far as stress management, one needs to make sure it’s a complete escape from reality. Because reality is where the problems are. Some utilize vacations, others utilize video games. I write music, and enjoy movies. It varies based on the person. But above all, keep a cool head and don’t sweat the small stuff. Don’t ever use the term “what if” because you are stressing about something that doesn’t even exist at that point.
And remember, leave your work at work. If you are the type that brings it home, you brings tasks and stress home when you should be resting.
By Jack on Jan 26, 2009 | Reply
I avoid the Food Guide Pyramid like plague. It’s a disaster.
I lift WEIGHTS. This the BEST way to burn fat and gain muscle.
I’ve adopted this motto:
CARDIO IS CRAP!
Love Jack
By carole on Jan 27, 2009 | Reply
The one that works is the right one!
By helplulu on Jan 31, 2009 | Reply
follow my cultural reference.
By Josette F on Feb 1, 2009 | Reply
when you see the results, no side effects, and when other starts to see the difference in the appearance of how you look in comparison to what you once look like to them before you started a regiment.
By Melanie on Feb 2, 2009 | Reply
Whichever one gives me the most energy
By T-pong on Feb 4, 2009 | Reply
I eat a bowl of Cheerios with fat free milk every morning.
It tastes so good, and yet it is completely filled with vitamins.
I made it become a habit and it seems good to me.
I spend at least half an hour everyday to work out.
All of these things make me feel good about myself
By Patriots on Feb 4, 2009 | Reply
Idk my bff jill
By kylegus80 on Feb 5, 2009 | Reply
Finding out who you are
By doloresgllamas on Feb 6, 2009 | Reply
1) Eating: more fiber and less or no animal product is best
2) Exercise: I dance and swim, otherwise it feels like exercise
3) Stress: I rub my neck, inhale deeply, pet my BooBoo kitty, write in a journal
By tardis_mom on Feb 9, 2009 | Reply
After trying a bunch of different things and realizing what doesn’t work, I am finally starting to realize what does work. So for exercise I **** gyms and don’t like going out in cold weather, so I got a treadmill for walking and jogging. It’s working great. In terms of eating, I am starting to realize that I don’t have to deprive myself of things I like (Iike bread) and the best way for me to lose weight is through portion control and substituting low-fat or non-fat items for my formerly full-fat foods. Since I don’t feel like I am depriving myself of foods and I enjoy walking (and watching movies while doing it) I am a lot more likely to stick to this regimen.
By dodgedart on Feb 13, 2009 | Reply
I’ve been following South Beach since September 06 and have lost 75lbs and I’m still losing. I’ve learned how to eat better and make better choices
By ? the OGx3 on Feb 14, 2009 | Reply
I don’t eat out. Make all food fresh. No salt, pepper, or sugar shakers in my kitchen.
I rarely eat red meat. Make a pot of beans every week & I’m a happy camper!